Cow Face Pose with Eagle Arms | Gomukhasana Garudasana

COW FACE POSE WITH EAGLE ARMS INSTRUCTIONS

1. Sit on the floor and cross your left leg over the right, stacking one knee on top of the other.
2. Bend your elbows, raise and cross your forearms, so that the palms of your hands are facing each other.
3. Stay in cow face pose with eagle arms for 30 seconds and then repeat with the arms and legs reversed.

MINDFULNESS PRACTICE

Lengthen the spine, open your back and rotate your shoulders inward. Keep your elbows down and maintain your forearms away from your face. Breathe slowly, face forward and relax.

GOMUKHASANA GARUDASANA BENEFITS

The cow face pose with eagle arms stretches the upper back and the shoulders, improves posture and strengthens the spine. This pose also helps to open your hips and stretches the ankles and thighs.

CONTRAINDICATIONS

Neck, shoulder or elbow injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with reclining bound angle pose, cow face pose or bound angle pose and then progress to cow face pose with eagle arms. Follow-up with seated forward bend, half lord of the fishes or eagle pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Easy pose with ear to shoulder stretch
Cobra pose
Reclining bound angle pose
Bridge pose

YOGA ESSENTIAL FLOWS